Events for December 2022

Thursday, 11/17
November 16, 2016
Saturday, 11/19
November 18, 2016

Warm-Up
3 Rounds of
10 Squats
5 Dolphin Push-Ups
10 Reverse Hand Spider Lunges
5 Squat to Bootstrappers

Met-Con
Prep:
2 x 2 Hang Hi-Pulls + 2 Hang Power Cleans
2 x 2 Hang Power Cleans + 4 Front Squats

Work:
3 Rounds through of

AMRAP 3 Minutes
5 Hang Power Cleans (M:135/95/65, W:93/63/45)
15 Push-Ups

Rest 3 Minutes

AMRAP 3 Minutes
5 Front Squats (bars from floor)
15 Ab Mat Sit-Ups

Rest 3 Minutes

Cool Down
1 Minute Single Leg Flexion/side
1 Minute Standing Pec Stretch/side

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